DENVER -- Whether you're just getting into it or consider yourself a veteran runner, stretching is an important part of your running and exercise routine.

It reduces soreness and helps prevent injury.

It is important to warm up your muscles before stretching.

"You have better viscosity in the muscles, the muscles are more flexible, once they have blood flow to them. If you want to do a stretching routine, getting up and walking to 5 to 10 minutes is a good idea," said running coach David Manthey.

Marathon runners also risk muscle injury if they stretch too soon after a very long run.

Manthey suggests waiting 20-30 minutes.

"The most common that we are all familiar with is static stretching. That is basically a stretch you are going to take to the edge of your range of motion and hold," said Manthey.

These include touching your toes and holding for 10-15 seconds.

A yoga block or thera-band can be used by those who have poor flexibility.

Experts recommend stretching from the top of the body down.

Work the larger muscles before stretching the smaller muscles.

Runners should focus on their hamstrings, quadriceps, hip flexors, glutes and calf muscles.

Manthey suggests swinging one leg front to back, slowly increasing the range of motion.

"This mimics what we would be doing during a run," says Manthey.

To contact running coach David Manthey click here.